Hey all you bodybuilding.com/teenbodybuilding.com readers,

It's been a while since I sat down to write something for the site and unfortunately it's going to be the last of my journal. With many things coming up on my plate soon I've decided to go back to my weekly articles for good and try to produce some very informative articles using a wide range of conflicting references to give you all the views on different aspects of our favorite sport, bodybuilding.

Anyway, lately I've been sticking to my 5-day split and I was wrong about not overtraining using it because I have officially overtrained and have decided to alternate between a 3-day and 4-day split (not including my daily cardio, of course)

3-day Split:

• Wednesday: Arms/Calves
• Friday: Legs/Chest
• Sunday: Back/Shoulders/Traps
• *Abs on each day.

4-day Split:

• Tuesday: Back/Calves
• Thursday: Legs
• Friday: Chest/Shoulders/Traps
• Sunday: Arms
• *Abs on each day.

Meal #1

• 1 Whole Egg & 4 Egg Whites
• 6 oz Turkey or Chicken Breast
• 1/2 cup oatmeal
• 1 TBS Flax Oil

Meal #2

• 50 grams of Protein Powder, 2 Tablespoons of Whipping Cream, 4 Strawberries,
• mix all together with 18 - 20 oz Water

Meal #3

• 10 oz Chicken Breast
• 8 oz Sweet Potato or Potato or 1 cup cooked Rice
• 2 cups Vegetables

Meal #4

• same as Meal #1

Meal #5

• 5 oz Very Lean Beef
• 5 oz Chicken Breast or 1 can Tuna
• 1 Apple
• 1 cup Vegetables

Supplements:

• Multi Vitamin (AST Multi-Pro 32X) in AM & PM
• 1 Tablespoon Glutamine (Prolab) before and after training
• 4 Amino Acids (Ultimate Nutrition) per meal
• Creatine (AST Micronized Creatine Monohydrate):
  • Week 1 & 6 - 6 teaspoons per day
  • 2 - 4 & 7 - 3 teaspoons per day
  • 5 & 8 - 10 - Do not take
  • **** Repeat Cycle

"It's Simple: Lift Big!"

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Ben C.
benny@toughguy.net

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